This Week’s Recipe: Vegetarian Breakfast Taquitos
Crispy, baked vegetarian breakfast taquitos are very easy to make, can be gluten-free, and even vegan if you choose, and they are absolutely delicious. These meat-free rolled tacos are packed with a hearty veggie mixture that is bursting with flavor. Enjoy this recipe as a main course or side dish for your next Sunday brunch gathering!
I am a huge fan of baked taquitos and anything that is inspired by Mexican food. A common question I get asked is;
What’s the difference between a taquito and a flauta?
They are essentially very similar, usually stuffed with meat and cheese and either baked or fried, both traditionally made with corn tortillas. However, in Spanish taquito means little rolled taco, whereas the word flauta means flute. So the main difference is the size, taquitos are shorter and flautas are longer and skinnier.
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History of Taquitos
Two Southern California restaurants are often given credit for their roles in the early development of the taquito. Cielito Lindo was founded by Aurora Guerrero in 1934 and is located on Olvera Street in Los Angeles. Guerrero’s daughter used her taquito recipe in opening chain restaurants in Los Angeles, and soon competitors were selling similar dishes.
In San Diego, what would become El Indio Mexican Restaurant began selling taquitos during World War II, when tortilla factory owner Ralph Pesqueria, Sr., was asked by workers at the Consolidated Aircraft Company factory across the street for a portable lunch item. Pesqueria, who used a recipe developed by his Mexican grandmother, has claimed credit for introducing the word “taquito” for the dish.
Health Benefits of Black Beans
Like many other beans, black beans are a great source of fiber, protein, and folate. They are a staple food in Central and South America.
One cup (172 grams) of cooked black beans contains roughly:
- Calories: 227
- Protein: 15.2 grams
- Fiber: 15 grams
- Folate (vitamin B9): 64% of the RDI
- Manganese: 38% of the RDI
- Magnesium: 30% of the RDI
- Thiamine (vitamin B1): 28% of the RDI
- Iron: 20% of the RDI
Black beans may also help reduce the spike in blood sugar that occurs after eating a meal.
Health Benefits of Spinach
I personally like to find a way to sneak some greens into every meal. This one is perfect for it, no one (including your kids) will notice it.
Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia.
It belongs to the amaranth family and is related to beets and quinoa. Spinach is loaded with nutrients and antioxidants.
Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.
Most of the carbs in spinach consist of fiber, which is also incredibly healthy.
The nutrition facts for 3.5 ounces (100 grams) of raw spinach are:
- Calories: 23
- Water: 91%
- Protein: 2.9 grams
- Carbs: 3.6 grams
- Sugar: 0.4 grams
- Fiber: 2.2 grams
- Fat: 0.4 grams
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Vegetarian Breakfast Taquitos
Equipment
- 9x13 casserole dish
- frying pan
- small mixing bowl
Ingredients
- 8 small corn tortillas whatever type of tortillas you prefer
- 1 avocado for serving
- 1 cup salsa for serving
- 6-8 large eggs omit eggs for vegan or use egg substitute
- 1-2 cups sharp cheddar cheese, shredded use vegan shreds or omit for vegan
- 2-3 beyond sausages
- ½ white onion, diced
- 4 cloved fresh garlic, minced
- ½ cup fresh spinach, chopped I like to sneak in greens wherever I can*
- ½ cup canned black beans, rinsed and drained
- ½ cup cremini mushrooms, diced
- ½ cup bell or jalapeno pepper, diced
- 2 tbsp extra virgin olive oil
- salt and pepper to taste
Instructions
- Preheat oven to 425°F and spray your casserole dish with non-stick spray
- add 1 tbsp of olive oil to a frying pan over medium heat
- in a mixing bowl, crack the eggs and scramble them with a fork, set aside
- grate cheese and set aside
- add onions and garlic to the frying pan and saute for 2-3 minutes
- next add beyond sausage, peppers, mushrooms saute for an additional 3 minutes
- lastly add eggs, spinach, salt, and pepper, saute until spinach is wilted and eggs are cooked, set aside the mixture
- add approximately ¼ -½ cup of the egg mixture and a small sprinkle of cheese to the center of each tortilla, roll, and place into the casserole dish seam side down.
- once all tortillas are rolled and in the casserole dish, brush tops with olive oil and sprinkle remaining shredded cheese on top
- bake for 10-15 minutes until crispy
- serve with avocado and salsa
If you liked this recipe & want to know more:
Be sure to check out some of my other recipes:
If you find this recipe useful, I’d love to hear about it! Take some snapshots of your breakfast taquitos, share them with me on Instagram and I will repost on my stories!
